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Heavy Fran meets Muscle-ups... Sounds like a horror movie title to some, beautiful to others. What about you? This was a great workout, and if you weren't getting the Muscle Ups you were working way too hard on the sub.

9-6-3 reps of:
165 pound Thruster
Muscle Up
  *3:1 pull-up/dip
  ^3:1 MU progression

Tammy- 75 *  11:45
Scott- 95 ^  11:56
Richard- 95 *  9:23
Teresa- 95 ^  10:55
Larunda- 55 *  11:59
Jolie- 45 (PP) *  8:32
John- 165 10 MU/*  12:26
Lynde- 95 *  13:10
Sam- 95 *  13:03
Brad- 125 *  14:54
Jimmy- 115 *  12:54
Cody - 95 (PP + pull-ups) 21, 15, 9 reps  12:18
T- 120  8:28

Great job Teresa and Lynde! Fran weight. You both are STRONG! Nice work Cody and Jimmy. Way to hang tough Brad... Also great job John- going at prescription. 165 pound Thrusters are no joke. Outstanding session everyone.

Don't let the muscle up intimidate you. If you can get a good pull-up, and dip you can get a muscle up. Work the false grip. Get some ring time. The only thing between you and a muscle up is practice. The substitutions for the muscle up are far worse than the muscle up itself.

http://www.mobilitywod.blogspot.com/

Thanks for another great day at CFSF. Thanks for the great fuel and good times.

Most people are unwilling to step out of their comfort zone. They perceive what they do as difficult and what we do as impossible. What we do is difficult, but certainly not impossible. Our work is functional, and we approach it with intensity. Using the crawl, walk, run model of form, consistency, then intensity work is ramped up over time. Rush this formula and you lose.

Great job on stepping out of that comfort zone, resulting in across the board improvement in not only strength and endurance, but balance, agility, coordination, and increased capacity to do work across broad domains.

WFYU
CFSF